Intermediate
Primal Intermediate ProgramShredded Gymnast
Time Under Tension Rings Explosive Exercises Physique with Weighted Exercises12-WEEK HOME
WORKOUT PROGRAM
6 two-week cycles of progressively intense workouts. Start as a beginner and build up every two weeks. Do 3–5 rounds per workout, 2–4 times a week.
First 2 Weeks
The program is consistently structured — you can start as a beginner and the exercises progressively build on each other every two weeks. For a shorter 4-week version, start at Part 3. Get the best results with 2–4 workouts a week. Do 3–5 rounds of each workout as a circuit!
Second 2 Weeks
Building on the foundation of the first cycle with increased intensity and new movement patterns to keep progressing.
Third 2 Weeks
The starting point for the condensed 4-week version. Exercises ramp up in difficulty and demand more control and strength.
Fourth 2 Weeks
Halfway through the full program. Movements become more complex and the intensity continues to climb.
Fifth 2 Weeks
Advanced exercises that challenge your strength, coordination and endurance as you approach the final stretch.
Sixth 2 Weeks
The final cycle of the program. The most demanding two weeks — finish strong and see how far you've come.